Weight Management

How fast are you going?

So, I’m reading a Brenda Kinsel blog post: she says she’s always “lived at 75 mph” and is just now trying to figure out how to slow herself down to 35! That brought to mind another way to outsmart your diet. Slow down!

Three questions to determine if you are going too fast:

  • do you ever eat snacks directly from the box or bag?
  • do you routinely turn off all electronics at mealtimes?
  • do your meals last at least 20 minutes?

Take time to serve yourself and enjoy the look of your food; you’re worth both a plate and a napkin!

Screens take your focus away from your beautiful plate. If there’s something SO IMPORTANT you must look at some device, then don’t eat. That topic deserves your undivided attention.

The 20 minute “rule” for a meal is backed by science. The stomach and intestines send several messages to the brain to let us know the food has arrived and its delish. Besides the chemical communications, the stomach even has stretch receptors to let you know you’ve eaten enough. But are you focused enough to hear the message: I’m full, I’m satisfied, you can stop eating now.

With time, you will trust your body to not eat more than it needs; slow down those meals to help manage your weight and be well,


PS For those interested in the Stanford Study about organically grown foods, this brief summary will get you started: https://med.stanford.edu/news/all-news/2012/09/little-evidence-of-health-benefits-from-organic-foods-study-finds.html




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Outsmart your diet

My college students just began the discussion of weight management. I tell my class it’s my favorite subject in nutrition; admittedly I say that about all the nutrition topics we cover, but this one is special.

Weight loss is a subject so fraught with such firmly held pieces of misinformation and bad ideas that I enjoy the disassembly of these unsuccessful strategies. It’s generous to use the word “strategy”.

Restrictive diets and injury-causing excessive exercise are usually the beginning and end of the latest best seller or celebrity-endorsed “plan”.

As we’ve said before the causes of overweight and obesity are many; so logically, there cannot be a single solution to weight management. Restrictive miserly diets be damned.

But back to the word “strategy”  – through the rest of the year, periodically, I’d like to share strategies everyone can use to outsmart his diet.

Today’s tip is derived from an article published in the Journal of Marketing Research. In a study of over 800 subjects, those ordering lunch an hour or more before lunchtime selected lower calorie meals. Common sense, right?

Plans result in good choices. No plans result in an “energy” bar for lunch, vending dining an hour later and excessive calories at dinner because you “saved” all those lunch calories.

Plan ahead, don’t open the menu, don’t look at others’ plates…make healthy restaurant choices to be well,


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